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Spaghetti vs Pasta - In-Depth Nutrition Comparison

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A recap on differences between Spaghetti and Pasta

  • Spaghetti has less Vitamin B1, Folate, Vitamin B2, Iron, and Vitamin B12.
  • Pasta covers your daily Vitamin B1 needs 16% more than Spaghetti.

Food varieties used in this article are Pasta, cooked, unenriched, without added salt and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Spaghetti vs Pasta infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +16.7%
Contains more Potassium +83.3%
Contains less Sodium -83.3%
Contains more Iron +128%
Equal in Magnesium - 18
Equal in Phosphorus - 63
Equal in Zinc - 0.56
Equal in Copper - 0.093
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 19% 13% 25% 4% 1% 14% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 43% 13% 27% 3% 1% 16% 31%
Contains more Calcium +16.7%
Contains more Potassium +83.3%
Contains less Sodium -83.3%
Contains more Iron +128%
Equal in Magnesium - 18
Equal in Phosphorus - 63
Equal in Zinc - 0.56
Equal in Copper - 0.093

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Pasta
Contains more Vitamin B6 +44.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +945%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +148%
Contains more Vitamin B5 +63.4%
Contains more Folate +814.3%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 5% 5% 8% 7% 12% 6% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Contains more Vitamin B6 +44.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +945%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +148%
Contains more Vitamin B5 +63.4%
Contains more Folate +814.3%
Contains more Vitamin B12 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spaghetti Pasta
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spaghetti Pasta Opinion
Net carbs 29.06g 24.93g Spaghetti
Protein 5.8g 5.15g Spaghetti
Fats 0.93g 1.05g Pasta
Carbs 30.86g 24.93g Spaghetti
Calories 158kcal 131kcal Spaghetti
Starch 26.01g g Spaghetti
Fructose 0.03g g Spaghetti
Sugar 0.56g g Pasta
Fiber 1.8g g Spaghetti
Calcium 7mg 6mg Spaghetti
Iron 0.5mg 1.14mg Pasta
Magnesium 18mg 18mg
Phosphorus 58mg 63mg Pasta
Potassium 44mg 24mg Spaghetti
Sodium 1mg 6mg Spaghetti
Zinc 0.51mg 0.56mg Pasta
Copper 0.1mg 0.093mg Spaghetti
Vitamin A 0IU 20IU Pasta
Vitamin E 0.06mg mg Spaghetti
Vitamin D 0IU IU Spaghetti
Vitamin D 0µg µg Spaghetti
Vitamin C 0mg 0mg
Vitamin B1 0.02mg 0.209mg Pasta
Vitamin B2 0.02mg 0.15mg Pasta
Vitamin B3 0.4mg 0.992mg Pasta
Vitamin B5 0.112mg 0.183mg Pasta
Vitamin B6 0.049mg 0.034mg Spaghetti
Folate 7µg 64µg Pasta
Vitamin B12 0µg 0.14µg Pasta
Vitamin K 0µg µg Spaghetti
Tryptophan 0.083mg 0.065mg Spaghetti
Threonine 0.206mg 0.134mg Spaghetti
Isoleucine 0.228mg 0.197mg Spaghetti
Leucine 0.44mg 0.348mg Spaghetti
Lysine 0.133mg 0.097mg Spaghetti
Methionine 0.065mg 0.079mg Pasta
Phenylalanine 0.297mg 0.247mg Spaghetti
Valine 0.262mg 0.217mg Spaghetti
Histidine 0.132mg 0.103mg Spaghetti
Cholesterol 0mg 33mg Spaghetti
Trans Fat 0g g Pasta
Saturated Fat 0.176g 0.15g Pasta
Monounsaturated Fat 0.131g 0.124g Spaghetti
Polyunsaturated fat 0.326g 0.429g Pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spaghetti Pasta
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
3
Spaghetti
16
Pasta
Mineral Summary Score
14
Spaghetti
17
Pasta

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
35%
Spaghetti
31%
Pasta
Carbohydrates
31%
Spaghetti
25%
Pasta
Fats
4%
Spaghetti
5%
Pasta

Comparison summary

Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Spaghetti
Spaghetti is lower in Cholesterol (difference - 33mg)
Which food is cheaper?
Spaghetti
Spaghetti is cheaper (difference - $1.4)
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (49)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/nutrients
  2. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.